Exercising with a punching bag will develop strength, reflexes and increase self-confidence. What's more, you will burn up to 800 calories in an hour of boxing! See 7 exercises with a punching bag for women, thanks to which you will get a slim, nicely sculpted figure and improve your motor coordination.
Time to break the stereotype thatboxingis a sport for men only.Exercising with a punching bagcan be of great benefit to women as well. Their basic advantages include effectiveness in body shaping and building muscle strength. In addition, they constitute an intense cardio training, which, by increasing the heart rate, promotes rapid weight loss. You only need 10 minutes of dynamic punches and kicks to lose 100 kcal.
In addition, due to the need to perform fast and precise movements, exercises with a boxing bag improve coordination and increase reflexes. Good mastery of the basic boxing punches will make you more self-confident and more aware of your strength.
Punching Bag Workout Basics
Before you stand in front of a punching bag, you should learn the correct boxing posture and how to strike a punch. These are the basics that should be learned even if you are not going to be in hand-to-hand combat. Knowing them guarantees that the movements you perform will have the appropriate dynamics and effectiveness.
Punching bag exercises - boxing position
This is a combat position that allows you to land a punch quickly while maintaining a defensive stance. It is the basis for all types of boxing movements.
- Stand straight, put your arms down alongside your body.
- If you are right-handed, take a step back with your right foot, then take a half step to the right of your left foot.
- Bend your knees.
- Point your toes inwards, heels outwards.
- Distribute your weight evenly on both legs.
- Take your guard, which is the right hand position:
- bend your right hand at the elbow, place your clenched fist at the level of your chin; - bend your left hand at the elbow as well, place your clenched fist at the level of the cheekbone; - keep your elbows as close to your body as possible to protect your torso; - skul shoulders and slouch slightly to "hide" the chest.
If you are left-handed, take each step the other way around. The most important thing is that the hand you are going to strike is slightly backwards compared to the other hand.
Punching bag exercises - punches
After learning the correct position, take your blows. The basic ones are straight blows - aimed straight ahead, and hooks - hitting the opponent to the side. The left straight and the hook is performed with the hand with the foot forward (for left-handed people it is the right foot, so they perform the blow with the right hand). In turn right and straight hooks will be performed with the opposite hand (for left-handed people it is the opposite).
Left straight:stand in the boxing position, transfer your weight to your right leg. Without turning your torso, bring your left hand straight ahead in a straight line. Take your hand to your guard.
Right straight:stand in the boxing position, transfer your body weight to your left leg. Rotating your hips and torso, strike your right hand straight in front of you, then return to the guard position.
Left hook:stand in the boxing position, transfer your weight to the right leg. Rotating your hips, swing your left arm bent at the elbow (the arm should first move in a semicircle upwards, then horizontally to the side). Return to the starting position. To add dynamics to the movement, you can slightly twist your left foot inward while making a stroke.
Right hook:stand in the boxing position, transfer your weight to your left leg. Turning the torso to the left, perform a strike with the right arm bent at the elbow (lead it first in a semicircle upwards, then horizontally to the side). To increase the dynamics of movement while turning the torso, add a reflection on the right foot. Take your hand to your guard.
1. Exercises with a punching bag: straight punches with push-ups
Stand in front of the punching bag and take the starting position. Perform 10 left straight, 10 right straight, and then 10 push-ups for men or women.
2. Exercises with a punching bag: straight punches with squats
Stand in the boxing position. Perform 20 blows alternately: left straight, right straight. Do 10 regular squats, followed by 10 jump squats (when you get up, jump up, straighten your legs and return to the squat position immediately after the jump).
3. Punching Bag Exercises: Crescent Blows with Burpees
Approach the punching bag and assume the correct position. Make 20 hooks alternately: one left hook, one right hook. After delivering your punches, perform 10 burpees without a push-up.
4. Exercises with a bagboxing: alternating hook and straight blows
Take 10 left and right straight lines alternately from the boxing position, and then take 10 left and right hooks alternately.
5. Punching Punch Exercises: Punching Side Kicks
Keeping the boxing position, perform 5 kicks with your right and 5 kicks with your left leg to the side of the bag. Remember to work with your body - rotate your torso and hips when kicking to give the punch strength. Keep your guard up all the time. Repeat the sequence 2-3 times.
6. Punching bag exercises: squats with straight kicks
Place your feet shoulder-width apart. Keeping your guard in place, perform a wide squat, then, stretching your bent leg in front of you, kick the punching bag. Follow the pattern: squat, left leg kick, squat, right leg kick, squat, left leg kick etc. Do a total of 20 squats with kicks.
7. Exercises with a punching bag: straight kicks with straight punches
Make 10 kicks of the punching bag straight ahead (as in the previous exercise) changing legs (once right, then left). Then perform 10 straight blows alternately: right, left, right, left, etc. Repeat the whole circuit 2-3 times.